Boost energy, burn more calories and sleep better by making easy changes to your daily schedule

Have Better Days

Have Better Days

Feel like all of the advice you hear tells you to do more? Eat more salad. Drink more water. But it's not just about doing more, it's about doing what you already do—like taking a walk or drinking coffee—at the right time to maximize the benefits. "Your biological clock regulates when you produce certain hormones and chemicals that affect just about everything, from your energy levels to how quickly you burn calories," says Timothy H. Monk, PhD, director of human chronobiology research at the University of Pittsburgh Medical Center. Click through to find out the best times to do everything each day.

7:00 A.M. Eat an Egg (or Two)

7:00 A.M. Eat an Egg (or Two)

Protein is the nutrient that's crucial to helping you feel satisfied, and eggs clock in at about 6 grams of protein each. "Protein lowers levels of hormones that prompt hunger and boosts levels of hormones that help you feel full," says Heather Leidy, PhD, who led a study at the University of Missouri-Columbia that found a protein-rich breakfast reduces cravings and overeating.